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6/1/14 Michelle's Spinning Playlists

Updated on May 31, 2014

Follow the beat.

June 1, 2014

Love Soundcloud. LOVING Mashups. Soundcloud is an app on Itunes. I'm still working on getting the links to show up in the Itunes module. Some songs are perfect as is, without the mashup/remix. I'll keep posting the new Itunes songs below.

This is my Soundcloud link:

https://soundcloud.com/michelle-spins/sets

If the link above doesn't work, scroll down the page for another more direct link.

Are you a spin instructor looking for new tunes? My playlists are arranged from mellow to hardcore. The workout is in the music.

The first songs are warm-up, followed by the "climb" songs, strength work with a lower RPM. The last songs rock with high energy for interval sets. Cool down songs are mellow. Playlists are 55 minutes max, including warm-up and cool down.

When the beat increases, go faster. Simple.

Great teachers, trainers, and coaches learn from mentors and sharing. I LOVE suggestions from Music-Loving-Spinning-Maniacs. Years ago, I limited these playlists to "Electronic Dance" tunes, until I became completely BORED. Now, I'll use any genre if the energy works. Loving podcasts.

End goal: Have fun! Spin on!

photo/art: mine! Rights reserved.

"Michelle Spins"- Link to Soundcloud - Sharing and learning helps instructors and teachers improve.

My new playlist is the first on the list. I still get ideas from these other instructors. Whether teaching elementary school, high school, swimming lessons, or spinning, teachers learn from teachers. Here are some great spin instructors who share rockin' tunes- thanks!

Spin Much?

www.birchbox.com
www.birchbox.com

photo: www.birchbox.com

Have you been to a Spin class before?

See results

Foam Rollers - Feels like a massage- but free!

So I started using a foam roller about a year ago (thanks to an awesome master instructor)- and I'm still rollin'. Translation: This is not a fad. I recover faster and have less injuries. Period.

So, try to get to spinning class (or any class) a little early to warm-up. Use a foam roller. It feels like a massage. Repeat after class for total relaxation.

TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Black
TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Black

This one has bumps like a truck tire. You'll get a deeper massage...a bit more intense.

 
RumbleRoller - Full Size 31 Inches - Blue - Original - Textured Muscle Foam Roller - Relieve Sore Muscles- Your Own Portable Massage Therapist - Patented Foam Roller Technology
RumbleRoller - Full Size 31 Inches - Blue - Original - Textured Muscle Foam Roller - Relieve Sore Muscles- Your Own Portable Massage Therapist - Patented Foam Roller Technology

I like to sit on this while playing a game with my kids on the floor. When I roll out my glutes before and after spin, my lower back doesn't hurt.

 

MELT Method - You'll feel great, recover faster.

Strength training, cardio training, eating well, sleeping great...something else-really? Kidding, right? Wrong. The most important part of your training may be right here.

Ever had a great massage? The Melt method feels like a massage with the same benefits without the cost. Speedy recovery. Renewed energy. Mental relaxation. Sciatica and lower back pain are gone.

"Through a series of easy, precise techniques that use soft body rollers and small balls, this groundbreaking program quickly rehydrates connective tissue, which allows the body to release long-held tension."

-www.meltmethod.com

If you have never seen a spin class... - this video clip will give you an idea.

I'm lucky because the bikes at our gym have a monitor built into the bike which tells the RPM and your heart rate.

Follow your heart. What is your target heart rate? - Quality vs. Quantity

Heart Rate Zones
Heart Rate Zones

It sure is fun to try to reach the 20 mile mark on your bike monitor during your spin class. Sometimes spinning at a high cadence for one hour isn't really helping overall fitness. Taking your heart rate is a better measurement of the quality of your workout.

Add depth and intensity to your spin work-out. With a heart rate monitor and this target heart rate chart, you are guaranteed an outstanding cardio workout. I try to have my riders hit their 85% goal after the strength or climbing section of the workout. They are in their Interval Heart Rate Zone for the rest of the hour.

What are your goals?

Remember, having a race day/high intensity workout too often can make you worn down, injured, or sick. So how much, how often? Well, always get the O.K. from your doctor first. Next step would be to consult a trainer and talk to your spin instructor. The Spin Training Course recommends taking 6 to 8 weeks of straight endurance riding to establish a base level of conditioning. In the end, listen to your body. Be safe so you can keep spinning next week, next month, next year.

photo: www.precisionnutrition.com

Heart Rate Monitors - Personalize your workout.

A heart rate monitor has two parts. There is a strap to wear around your chest. Then there is a device which gives your heart rate. Most heart rate monitors include a watch. The watch has all the usual functions in addition to heart rate.

Some bikes have the monitors build in a small computer which sits on the handlebars. If your bike has one of those, you only need to buy the chest strap, saving you money.

"Your Fat Has a Brain", by Outside Magazine - I recommend reading this article.

Great research about nutrition and exercise presented in an awesome article. I wish everyone knew this information.

The Magic Tabata: (20 seconds hard, 10 seconds recovery) x 8

Use those fast twitch muscles- don't lose them with age.

"From the results of the test that Izumi Tabata did, it has been proven that high intensity interval training (specifically Tabata) increases both the aerobic and anaerobic system of anybody using it. Moderate high intensity training (jogging, biking, swimming, and so forth) increased the aerobic system (not as much as Tabata did) and little to no increase in the anaerobic system."

Tabatatraining.org

photo compliments offemme-fitale.com
photo compliments offemme-fitale.com

Raise the Intensity of Your Work Out

You can easily change the intensity of your workout.

-Add another Tabata.

-Change the interval. Instead of 30 seconds fast and 30 recovery, switch increase the fast part to 1:00. Keep the recovery the same.

Follow the energy of the song. You could run fast for the chorus of the song, then recover. Every song has an original interval set built in.

-Add resistance. Do a sprint set but add resistance with each set while maintaining speed. This works on the climb too.

-Change your speed (RPM). Keep your resistance the same, and try to change your speed every 15 seconds. For example, start at 60 RPM with moderate resistance, then go 5 RPM faster every 15 seconds. When you reach 80 RPM, try to hold it for one minute. I call these sets ladders.

-Come out of the saddle.

Photo: Femme Fitale.com

Soundtrack: Run Lola Run - Movie is OK, Soundtrack Rocks.

This soundtrack is only available on Itunes in Europe, so I bought the CD on Amazon. Almost as good as the "Slumdog Millionaire" soundtrack for working out. My favorite two tracks are "Running One" and the "Introduction".

Music Preference

What kind of music do you work out with?

See results

Cycle Shorts - Padding where it counts.

Be comfortable during your ride. Prevents chafing too.

WOW! You actually hit the end of my list- what perseverance! - So... what do you think?

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    • profile image

      Fit Fitch 34 3 years ago

      I found one of your play list this past Saturday. I thought it was created on 6.1.14. On Monday when I tried to access the list I couldn't find it. The play list had a song that had "trumpets" in the name. I also recall the play list having Lady Gaga's song "Marry Me" as the second song. I hope it's still available because it was awesome!!

    • Michelllle profile image
      Author

      Michelllle 4 years ago

      @anonymous: So True. I've thought about changing the whole name. The playlists are driven by the dance tunes. At the beginning, my playlists were all one genre. I just got bored. Also, my spin classes have people of all ages and different music preferences, so I tried to see if i could diversify.

    • profile image

      TanoCalvenoa 4 years ago

      As a guitarist, I listen to guitar instrumentals. For something energetic, I'd pick Dick Dale.

    • profile image

      anonymous 4 years ago

      These playlists are not all electronic dance music- but they still work.

    • profile image

      SteveKaye 4 years ago

      Now I know what spinning is. Thank you for publishing this lens. Amazing!

    • BestForTheMoneyz profile image

      BestForTheMoneyz 4 years ago

      great stuff I have never done spinning either but I have heard it's a great way of training. 70s is the golden age of music :)

    • Michelllle profile image
      Author

      Michelllle 4 years ago

      Thanks so much for reading this lens!

    • profile image

      anonymous 4 years ago

      Great lens Michelle, I never done spinning but surely would like to try...I follow the exact same technique with my playlist, only my playlist is "two days long"...i like to start with meditation then finish with house music, that is on my "itunes" of course.

      ;-)

    • SusanDeppner profile image

      Susan Deppner 4 years ago from Arkansas USA

      I'm an oldies gal myself. Love your lists!